Tuesday, 3 October, 2017, coach Matt
Set #1 (1,200):
3 rounds (R1 Free; R2 Breast; R3 choice) of:
100 kick, 10″ rest
2 x 50 drill (free drill: 6 kick switch; Breast drill: 2kick 1pull)
100 DPS swim
2 x 25 match kicking
50 ** effort
Set #2 (500):
2 rounds of 5 x 50 @ 1′
1) SC
2) SC
3) SC – 1
4) SC – 1
5) SC – 2
Set #3 (1,500):
200 swim @ 3’05”
200 pull @ 3’20”
200 swim @ 3’00”
150 pull @ 2’30”
200 swim @ 2’55”
100 pull @ 1’40”
200 swim @ 2’50”
50 pull @ 50″
200 swim @ 2’45”
Cool Down:
choice
Total: 3,200